Thursday, May 14, 2009
TEAM CHALLENGE - WEEK 12
Do you know who this is? It's Helen from BIGGEST LOSER and she lost 140 lbs! I know she was at a camp and on t.v. with professional help, but anyone can do this! Determination, discipline and eating right!
We have 12 DAYS to go as of Sunday! We end on May 29th... YOU CAN DO THIS - We're almost there!
Suggested Meal Plans*
*Note: I am not a certified nutritionist - but a fitness enthusiast! =) Please check with your doctor before changing your diet or exercise routine. ~Amanda
Here is Week 12: (days 78-84)
Note: If SUNDAY - DAY 78 (May 17th) is your day off, this is for May 18th-23rd.
MONDAY - DAY 79:
Breakfast - Spanish Omelet - 3 egg whites & 1 egg, 1t skim milk, 1/4t chili powder, 1/8t grnd cumin, 1/8t pepper = whisk together and cook omelet style. As eggs begin to set, run spatula around edge of skillet, lifting set eggs so uncooked eggs flow underneath. When eggs set, add 1 slice cheese and 1/4c salsa. Fold omelet over filling. Cook until cheese starts to melt.
Snack - Strawberry Protein Shake
Lunch - Subway Sub 6" or previous favorite lunch you enjoyed.
Snack - Chocolate Almond Nutrition Shake
Dinner - Fajitas! Chicken, steak or shrimp or veggie! Going out or staying home - these are great! No or very little cheese and same with sour cream. Corn tortillas if you can and use black beans if available, bell peppers, cilantro, salsa and jalapenos! YUM!
EXERCISE: 1 HR CARDIO, 15-30min weights and stretching! Join me at the Y 10:35am HHH or at Tone Up 6pm Sculpt/Cardio.
TUESDAY - DAY 80:
Breakfast - 1 slice turkey bacon, 1 cup low-fat cottage cheese, 1 cup fresh blueberries, 1 multi-grain waffle (no syrup...use the berries!)
Snack - Berry Protein Smoothie - 1 cup raspb or blueberries, 1 scoop protein powder, 1 cup skim milk or water and blend
Lunch - Chicken Salad - include: romaine lettuce, spinich, chopped onion, egg, mustard - to taste
Snack - peanut butter and celery - 3 stalks, 1 Tbsp pb
Dinner - Chicken Stir Fry - 4 oz skinless chicken breast, 1/4c brown rice, snow peas, onion, soy sauce.
EXERCISE: 1-2 HR CARDIO
WEDNESDAY - DAY 81:
Breakfast Simple Veggie Omelet -3 egg whites, 1 cup broccoli
Snack - Protein Smoothie of choice
Lunch - Turkey Sandwich - 1 slice whole wheat bread, 3 slices turkey, 4 romaine leaves, mustard, 2 slices tomato, 1 c alfalfa sprouts
Snack - cottage cheese
Dinner - Salmon (5oz) - baked or broiled, 1 c steamed asparagus, 2 c romaine lettuce shredded, 1 c cucumbers diced or sliced, 1Tbs italian drsg (lite).
EXERCISE: 1 HR WEIGHTS, 30min CARDIO
THURSDAY - DAY 82:
Breakfast - Omelet -4 egg whites, 1/2 tomato chopped (put then together for a tomato omelet)
Snack - 10 almonds (no flavorings) and 2 Tbl dried cranberries
Lunch - Roast Beef Sandwich and Salad - 4 oz roast beef, mustard, rye bread, 1c shred romaine w/lite italian dressing
Snack - Strawberry Protein Smoothie - 1/2 c fresh strawb, 1 scoop protein pwdr, 6 oz plain lowfat yogurt and blend
Dinner - Chicken Burrito w/rice and beans - 4 oz chicken, 2 Tbsp salsa w/1 whole wheat tortilla, 1/4c black beans, 1/4c brown rice.
EXERCISE: 1 HR CARDIO; 30-50min Sculpt (like pilates). Join me at REX 9:30am Pilates or Body Works 6pm Turbo Kick!
FRIDAY - DAY 83:
Breakfast - 1 c cottage cheese w 1/2 c raspberries
Snack - 1 pear w/4 slices colby or mozzarella cheese
Lunch - Turkey Avo Wrap - 3 slices turkey, 1 whole wheat tortilla (or 1 slice ww bread), 4 romaine leaves, 2 tomato slices, mustard, avocado
Snack - protein smoothie - same as day 3
Dinner - Fish and salad - 3 oz halibut, orange roughy, salmon, or tilapia w 1 c steamed broccoli, 2 c shredded romaine w/vinegar&oil.
EXERCISE: 1 HR WEIGHTS; 30-45min CARDIO
SATURDAY - DAY 84:
Breakfast - 4 egg whites, scrambled w/3 slices turkey
Snack - Blueberry Smoothie - 1 c blueberries, 1 scoop protein powder, 6oz yogurt & ice
Lunch - Chicken Roll-Up - 3 oz chicken breast, 2 slices tomato, 4 slices cucumber, 1 c lettuce, 1 Tbsp ranch dressing, 1 whole wheat tortilla
Snack - 1 Tbsp pnut btr w/1 slice wwheat or multi-grain toasted bread
Dinner - Steak or Chicken (3oz) broiled or grilled, steamed zucchini slices (or grilled), lettuce and italian for salad.
EXERCISE: 1 HR CARDIO. Join me for Turbo Kick at the Kerr YMCA 10am!
GET THRU MEMORIAL WEEKEND!!!